Workout of the Day
A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B.
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlift*
5 Chest to Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
A. 405#
B. 1:1 @275# 8:17. Solo
Only had time for A: up to 275×3
Worked out with my bootcamp class for my conditioning today. Hoping to do this one tomorrow!
A. DL to 345#
B. Solo work rest 1:1
(5) DL @ 225#
(5) C2B
*7:26* should have pushed it for sub 7:00
Next time sub 7 is a great goal. Time can often be shaved a bit during the transition time.
A. Worked up to a 2-RM at 185kg
B. Completed solo and went with a work:rest of 1:1
5 Deadlift (275#)
5 Chest to Bar Pull-ups
21s, 22s, 21s, 20s, 20s, 29s, 21s
Awesome Kyle! Very strong on that DL. You will get 3 reps next time
A) Deadlift up to 425×3
B) 5 RFT: 5 DL 315/10 CTB pull-ups: 7:36.
CTB pull-ups smoked me today.
Nice job Rich. Keep working on that grip work. C2b got very challenging after round 4 for many athletes as the grip and lats began to fade
A. Worked to 355#x3, this is actually close to or is a 3RM
B. Did solo, rest 1:1, DL @ 235#. 5:56
Rounds were :20 – :25, C2B were way more challenging than I expected
With that volume accumulation C2B will get very challenging. As we are learning though, grip plays a huge role in our gymnastics movements.
A. DL to 3 x 365
B. DL at 225, EMOM first 4 at ~:30 each. Then C2B faltered, 3 rds at ~:45 with min rest.
Love the attempt to EMOM this haha. Good fun Andy!
340 for 3 reps
225 for the metcon(65%) 7:23
One to one work/rest ratio no partner today. Deals were unbroken and solid. First 2 rounds of C2B were good, I noticed as time passed I lost my rythem on the butterfly. Practice will fix that. Overall good day!
When you lose your rhythm on C2B it is usually because you stop pushing down on the bar. Give that a shot and keep us updated. Nice work overall Felix
A: 420 X3
B 295 for deadlifts
:48/:53/:55/1:05/1:00/ 1:02/1:10 11:38rx
First time I ever got chest to bar pull ups!!!!! : )
Yeah Jimbo! You are becoming a gymnast!
A) 3×455# -pr
B) elbow has been inflamed so chose to change the wod and avoid C2B.
5 RFT
6 DL 315#
12 Bar facing burpees
18 cal assault bike
13:52
Love the choice to assault bike. I am a little worried that nagging injuries continue to happen Ryan. Please let us know how we can help so we can avoid pain and help enhance the quality of your life.
Really unsure why but it is getting old and frustrating. Seems as if it’s not one, thing it is another.
A. Up to 315
B. 6:38 RX @ 225
Solid Justin!
Worked up to 430, not sure what my 3RM PR is, so this is probably it.
Worked B with Carter at 290 – 10:21, I slowed him down quite a bit, grip didn’t like a barbell or a rig by round 4.
Nice work on the 3RM DL! Grip work is now going to be your friend. 3 sets of 100m farmer carries twice a week with DB or KB! Have at it Ian woot woot
A. 5x100kg 3x120kg 3x140kg 3x150kg 2x160kg (started losing the back so stopped)
B. Solo with 105kg 1:1 work/rest ratio: 8:09
Smart decision. Always striving to apply good movement patterns
A. 3RM Deadlift – worked up to 420# (15# PR)
B. Solo 1:1 (work:rest) w/ 275#
0:25/0:28/0:28/0:27/0:37/0:36/0:26
… little voice was able to convince myself I was tired on R5/6 – slow to start after the break.
PR Stars woohooo! Turn that little voice in your head off. You are confined only by the walls you build yourself
A. Up to 265. Not great but not my worst.
B. At 185. Solo so 1:1::work:rest. 4:37 total. Each round 20-22sec. Grip is smoked.
Awesome Anders! Yeah this workout got really grippy
A) up to 265#
B) 1:1 work:rest (:30/:30/:33/:32/:30/:34/:30) @ 195#
Nice work Frank!
A. 295 today. Ahh well… no excuses…
B. No partner, used 205 and went straight trough as if 7 RFT, ended with 5:25.
Impressive with no partner Paul!
A) got up to 105kg for 3
B) hubby trained with me today so I had a friend 🙂 Did it in 11:45. I had to do singles of C2B with switch grip and a couple with supinated grip. Deadlift at 73.5kg
Love this! Couples that play together stay together! Woohoo
We did track running together today too. He’s a keeper 😉